Home Workout From BFS - Week 9

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On Monday, Wednesday, Friday:

  • Very little rest between sets of lower, upper, core, and dynamic.
  • Also, very little rest between set 1-4.
  • Do all Set 1 in order, then sets 2, 3, 4.

  • Flexibility should be done everyday - make sure you are warmed up first.
  • 9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!


Week 9 Monday


  • Set 1: Lower Body,

    Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)

  • Set 1: Upper Body,

    Standard Grip - Plyo - Push Ups - 1 x 15

  • Set 1: Core

    Swimmer: Right Arm & Left Leg off ground - 90 Second Left Arm & Right Leg off ground - 90 Second

  • Set 1: Dynamic 

    Line Jumps -
    Right foot - 1 x 30 front to back
    Left foot - 1 x 30 front to back
    (fast as possible)


  • Set 2: Lower Body 

    Overhead Lunge - Medicine Ball or other -
    1 x 15 each leg

  • Set 2: Upper Body

    Diamond Grip Push Ups - Feet Elevated
    1 x 15

  • Set 2: Core

    Seated Twist & Press w/ Medicine Ball or other
    1 x 30 twist each way - 15 presses

  • Set 2: Dynamic 

    Line Jumps
    Right foot - 1 x 30 side to side
    Left foot - 1 x 30 side to side (fast as possible)


  • Set 3: Lower Body 

    Overhead Squat -
    Medicine Ball or other - 1 x 20 (Perfect Form)

  • Set 3: Upper Body 

    Standard Grip -
    Plyo - Push Ups -
    1 x 15

  • Set 3: Core

    Swimmer:
    Right Arm & Left Leg off ground - 90 Second
    Left Arm & Right Leg off ground - 90 Second

  • Set 3: Dynamic

    Line Jumps -
    Right foot - 1 x 30 front to back
    Left foot - 1 x 30 front to back (fast as possible)


  • Set 4: Lower Body

    Overhead Lunge - Medicine Ball or other -
    1 x 15 each leg

  • Set 4: Upper Body

    Diamond Grip Push Ups - Feet Elevated
    1 x 15

  • Set 4: Core

    Seated Twist & Press w/ Medicine Ball or other -
    1 x 30 twist each way - 15 presses

  • Set 4: Dynamic

    Line Jumps
    Right foot - 1 x 30 side to side
    Left foot - 1 x 30 side to side (fast as possible)



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Week 9 Tuesday


Sprint Tech. Work or Agility

Download Agility Drills Booklet:  

Agility Drills 19 - 25
(4 Cones) 3 x each drill with 20 Second rest between each.
Cones 5 yards apart. Full Speed.


Conditioning

4 x 200 Meters - 36 Second or less - 1:45 minute rest between each
8 x 100 Meters - 17 Second or less - 52 Second rest between each
6 x 50 Meters - 8 Second or less - 23 Second rest

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch



BACK TO BFS HOME WORKOUT PAGE


Week 9 Wednesday

    • Warm Up
      Dot Drill
    • Set 1: Lower Body 

      Standing Long Jump
      (Goal - far as possible) - 1 x 20

    • Set 1: Upper Body 

Standard Grip Push Ups - Feet Elevated
1 x 20

    • Set 1: Core 

Straight Leg Lift - Center
(Flat on back, legs together, heels 6” off ground lift straight up) -
1 x 30

    • Set 1: Dynamic

      Jump Rope - 2 Feet 1 x 200
      or Jumping Jacks 1 x 200


    • Set 2: Lower Body

      Standing Long Jump -
      Right Leg Jump - Right Leg Land
      (Goal - far as possible) - 1 x 15

    • Set 2: Upper Body

      Bench Dips - 1 x 75

    • Set 2: Core

      Straight Leg Lift -
      Right & Left (Flat on back, legs together, heels 6” off ground
      - lift straight up) -
      1 x 15 each way (rt/lt)

      Set 2: Dynamic 
    • Jump Rope - Running - 1 x 200
      or Mountain Climbers - 1 x 100


    • Set 3: Lower Body 

Standing Long Jump (Goal - far as possible) - 1 x 20

    • Set 3: Upper Body 

Standard Grip Push Ups -
Feet Elevated - 1 x 20

  • Set 3: Core 

    Straight Leg Lift
    Center (Flat on back, legs together, heels 6” off ground - lift straight up) -
    1 x 30

  • Set 3: Dynamic 

    Jump Rope - 2 Ft. - 1 x 200
    or JumpingJacks 1 x 200


  • Set 4: Lower Body 

    Standing Long Jump - Left Leg Jump - Left Leg Land
    (Goal - far as possible) - 1 x 15

  • Set 4: Upper Body 

    Bench Dips - 1 x 75

  • Set 4: Core  

    Straight Leg Lift - Right & Left
    (Flat on back, legs together, heels 6” off ground - lift straight up)
    1 x 15 each way (rt/lt)

  • Set 4: Dynamic 

    Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100




Week 9 Thursday

Sprint Work - Download the free book

6 x 50 yards - focus on head & eyes.
6 x 50 yards - focus on arm rotation.
6 x 50 yards - focus on leg drive and plant on ball of foot.
Full Speed - good amount of rest between Not a condioning workout.
(*If possible - use a sprint chute or speed harness)

.


Conditioning: 

4 x 200 Meters - 36 Secondor less - 1:45 minute rest between each.
8 x 100 Meters - 17 Secondor less - 51 Second rest between each.
6 x 50 Meters - 8 Secondor less - 22 Second rest


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


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Week 8 Friday


  • Set 1: Lower Body,

    Medicine Ball or Other - Parallel Squat w/ Press -
    1 x 20 (Perfect Form)

  • Set 1: Upper Body,

    Standard Grip - Plyo - Push Ups -
    1 x 20

  • Set 1: Core

    Swimmer:
    Right Arm & Left Leg off ground - 90 Second
    Left Arm & Right Leg off ground - 90 Second

  • Set 1: Dynamic 

    Line Jumps -
    Right foot - 1 x 40 front to back
    Left foot - 1 x 40 front to back (fast as possible)


  • Set 2: Lower Body 

    Lunge w/ rotation - both ways - Medicine Ball or other - 1 x 15 each leg

  • Set 2: Upper Body 

    Diamond Grip Push Ups - Feet Elevated
    - 1 x 20

  • Set 2: Core 

    Seated Twist & Press w/ Medicine Ball or other
    1 x 30 twist each way - 15 presses

  • Set 2: Dynamic  

    Line Jumps -
    Right foot - 1 x 40 side to side -
    Left foot - 1 x 40 side to side (fast as possible)


  • Set 3: Lower Body

    Medicine Ball or Other - Parallel Squat w/ Press -
    1 x 20 (Perfect Form)

  • Set 3: Upper Body

    Standard Grip - Plyo - Push Ups -
    1 x 20

  • Set 3: Core

    Swimmer:
    Right Arm & Left Leg off ground - 90 Second
    Left Arm & Right Leg off ground - 90 Second

  • Set 3: Dynamic

    Line Jumps -
    Right foot - 1 x 40 front to back
    Left foot - 1 x 40 front to back (fast as possible)


  • Set 4: Lower Body

    Lunge w/ rotation - both ways - Medicine Ball or other -
    1 x 15 each leg

  • Set 4: Upper Body

    Diamond Grip Push Ups - Feet Elevated
    1 x 20

  • Set 4: Core

    Seated Twist & Press w/ Medicine Ball or other -
    1 x 30 twist each way - 15 presses

  • Set 4: Dynamic

    Line Jumps -
    Right foot - 1 x 40 side to side -
    Left foot - 1 x 40 side to side (fast as possible)


  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 9 Saturday

Agility Drills - Download the free book

Agility Drills 1 - 6 (6 Cones) 3 x each drill with 30 Second rest between each.
Cones 10 yards apart. Full Speed.


Conditioning: 

4 x 200 Meters - 36 Second or less - 1:45 minute rest between each.
8 x 100 Meters - 17 Second or less - 50 Second rest between each.
6 x 50 Meters - 8 Second or less - 21 Second rest


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


Week 9 Sunday

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch



BACK TO BFS HOME WORKOUT PAGE